Tomatoes, olives and garlic are staples for zesty Neapolitan cooking. This tomato-based sauce takes only a few minutes to make and goes well with fish, chicken or beef. I have used swordfish, but any meaty type of fish such as tuna, halibut or grouper can be used.

I am often asked how do I know when fish is cooked. Fish takes only a few minutes to cook in a skillet. For this recipe, I used a ¾-inch slice of swordfish. If using a thicker piece (1 inch), cook it for 8 minutes; for a thinner piece (½ inch), cook for 4 minutes. If you are not sure if the fish is ready, make a small slit in the flesh. If it is opaque or creamy rather than translucent, it's done.

Fresh pasta takes only 2 minutes to cook. It can be found in most markets. Dried linguine can also be used.

This meal contains 522 calories per serving with 24percent of calories from fat.

Helpful Hints:

· This sauce can be used with sauteed chicken, beef or pork.

· If using dried pasta instead of fresh, cook it for 9 minutes or according to box directions.

Countdown:

· Place water for pasta on to boil.

· Prepare ingredients.

· Start fish, while fish cooks microwave sauce

· Boil pasta and green bell pepper

Wine suggestions: A big chardonnay would be OK with this. But to me, meaty fish like swordfish, tuna and the like go better with a light, fruity red wine such as beaujolais or pinot noir.

Linda Gassenheimer is the author of more than 20 cookbooks including her newest, "Fast and Flavorful-Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys."

Seafood Watch rating: Swordfish — Good Alternative

· The Monterey Bay Aquarium's Seafood Watch program provides a guide to sustainable seafood choices in the United States. The "Good Alternative" rating for swordfish means it is considered an option, but there are concerns about how it is caught or farmed, or with the health of its habitat due to other human impacts. Find more ratings at www.seafoodwatch.org.

Swordfish -- good alternative

Broadbill, Emperador, Espada, Shutome

Drift Gillnet from California

Swordfish -- good alternative

Broadbill, Emperador, Espada, Shutome

Longline from Hawaii and U.S. Atlantic

Neapolitan Swordfish

1 tsp. olive oil

1½ tsp. minced garlic (divided use)

¾ pound swordfish (about ¾ inch thick)

Salt and freshly ground black pepper

1 cup drained, canned diced tomatoes

1 T. fresh oregano (or 1 tsp. dried)

½ tsp. sugar

5 pitted black olives

Steps: Heat olive oil in a small nonstick skillet over medium-high heat. Add ½ tsp. minced garlic and swordfish.Brown fish for 2 minutes on each side. Add salt and pepper to taste to the cooked side. Lower heat and continue to cook 2 minutes or until fish is cooked through. It will look opaque inside, not translucent.

Meanwhile, place tomatoes, remaining tsp. minced garlic, oregano and sugar in a microwave safe bowl. Microwave on high 2 minutes. Remove and add olives, salt and pepper to taste.

When fish is cooked, remove from skillet, divide into 2 equal portions and spoon sauce over top. Makes 2 servings.